Tuesday, June 11, 2013

Training Well Means Eating Well

Hey Everyone! I'm going to start this post off by naming a new winner for my PRO Compression sock giveaway. Since the original winner did not claim her prize, the new winner is Kate Krise! Please send me an email (eathostrunstyle@gmail.com) with your mailing address within the next 48 hours to claim your prize. 

Note: Actual prize not pictured

And with that, it's back to the regular scheduled programming! Last week was the start of marathon training and I'm happy to note that it was a success. I finished the week with 52 miles and plenty of upper and lower body strength training and core work. 

This week, things are on the light side again - mileage in the mid-30s - because I'm doing the Rock n Sole 5k race this weekend. I've learned that I can't do higher volume training during a race week - for me, it's a recipe for injury!

So, lately I've been doing some thinking about how training well is more than just racking up miles. Over the winter and spring, I was pretty lax about my diet. Since I wasn't training for any major distance races, I could afford to slack a bit without it taking a toll on my running.

But now that I'm starting another cycle of marathon training, I'm focusing a lot more on eating right to fuel my training. This means eating foods like organic chicken, salmon, sweet potatoes, spinach, blueberries, bananas, nuts, kefir, plain Greek yogurt and whole-wheat breads. It means cutting out foods like deli meat, refined grain products, soda and pre-made or packaged foods with ingredients I don't recognize. 

Here's a typical day from this week's diet:

Breakfast: 1/2 whole grain blueberry bagel (Natural Ovens) + 1 serving plain kefir
Lunch: Whole wheat tortilla w/shredded organic chicken and avocado + 1 serving organic roasted tomato and red pepper soup + 1 banana
Dinner: Salmon + 1 mashed sweet potato + steamed spinach
Dessert: Blueberries with a dallop of plain Greek yogurt
Snacks: Pistachios, raw vegetables, Larabar

As for treats - only on a limited basis. I recently read that professional runner Meb Keflezighi treats himself to one mini Snickers bar after a long run. That definitely made me re-think how I reward myself after a tough workout or long run. If Meb only gets one mini Snickers bar, there's no reason I should be gobbling up cookies and Frappuccinos. One mini treat is the limit. 

One square of chocolate is an appropriate post-run treat

Which brings me to eating out and alcohol. Ugh, these really are tough ones. I love going out to eat but it tends to bring out my inner chubby girl. I usually cave and order things like mac & cheese with a side of fries. So until Lakefront Marathon, I'm capping my eating out at two meals per week. That can be a lunch and dinner or two lunches. As for alcohol - the limit is one drink per week.

I think it's a very doable plan and mostly a matter of being aware of what I'm eating and drinking and carefully reading labels (did you know most tortillas are filled with preservatives??). I'm excited to see how this all pans out come October!

My questions for you:
  1. What do you eat during a typical day?
  2. Does your diet change when you are training for a big race?
  3. What do you eliminate when trying to clean up your diet?
I'm looking forward to hearing your answers!

- ST

12 comments:

  1. I wish I had your self control when it came to treats!!

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    1. It's a work in progress - Things like the cupcakes on your blog right now are still pretty tempting :)

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  2. Ugh. I really need to clean up my diet. I'm looking forward to seeing what other people eat for ideas.

    I'm running the RNS on Saturday as well!!!

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    1. Which distance are you running? Fingers crossed the thunderstorms stay away!

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  3. Wheat tortillas really are filled with so many chemicals! Corn tortillas tend to be better in that sense, but the texture is very different.

    When I'm trying to clean up my diet, I try to really eliminate processed foods, like you mentioned. It makes me feel so much better to know that I'm respecting my body in that way :)

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    1. I'll have to check out corn tortillas. The Trader Joe's whole wheat tortillas are the best I've found so far!

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  4. I love corn tortillas, I refuse to eat anything else! My biggest way to clean up my diet when training is less wine :)

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  5. I tend to slowly increase carb consumption leading up to the event. I don't eat a ton of carbs (breads and such) but I get carbs from the fruit I eat.

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    1. I agree, a slow carb increase before an event is best. I once read that too much carb loading before an event risks carb unloading during the event. Gross, but true!

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  6. I say this as a blogger and an Etsy store owner. Maybe you want to start asking for e-mails for those who enter your giveaways. Most bloggers use something called Rafflecopter or Giveaway tools. If you want your readership to increase, try those. As a store owner, I require the blogger to GET IN TOUCH with the winner to let the person know they one. It's very tacky when bloggers don't have the winner's name, address, etc. because of something like this.

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    1. Thanks for your input - Rafflecopter is something I will look into.

      In this case, it was clearly stated in both the original giveaway post and this post that the winner needed to contact me to claim the prize. It's unfortunate the original winner did not claim the prize - especially since I gave her several extra days to contact me.

      Hopefully future giveaways will run smoother.

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